**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This lower body strength circuit session is crafted to assist you in enhancing strength and stability with minimal gear required. You only need one heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop is optional. The class lasts 45 minutes and features a guided warm-up and cool-down. It’s gentle on the joints (no jumps included) and can easily be adjusted—just opt for a lighter weight if necessary. This workout suits all fitness abilities!
If you like this class, don’t miss the upper body variant, which will launch this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Class Summary**
**Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class initiates with a guided warm-up aimed at mobility and dynamic movements to ready your body and increase warmth. Following that, we transition into two circuit workouts.
**Circuit Information:**
– **Circuit 1:** Four exercises, each lasting 45 seconds with a 10-second rest/transition period in between. You’ll perform four rounds of this circuit (two rounds on the right side, two on the left).
– **Circuit 2:** Five exercises, again lasting 45 seconds with a 10-second rest/transition period. You’ll do three rounds of this circuit.
You’ll have a one-minute rest interval between the two circuits. Feel free to pause the video and take extra breaks as needed. Always heed your body’s signals—modify or cease as needed.
The session wraps up with a guided cool-down and stretching to aid your body’s recovery.
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### **Workout Layout**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1** (with resistance band around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
1. Sumo Squat with Push-Offs x4
2. Back Lunge to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
**41:04** – Cool-Down & Stretch
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This lower body strength class offers a fantastic opportunity to push your limits and build strength. If you seek additional lower body workouts, they can all be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy exercising!
xo, Nicole